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Training Log Archive: apope

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m	load
Run	24	30:21:18	230.68	(7:54)	371.25	(4:54)	5829	546.4
Orienteering	4	2:26:42	12.57	(11:40)	20.23	(7:15)	439	44.0
Strength	2	2:00:00						36.0
Total	29	34:48:00	243.25		391.48		6268	626.4

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Wednesday Jan 31, 2018 #

4 AM

Run 2:01:23 [3] 25.81 km (4:42 / km) +370m 4:23 / km
shoes: Inov8 Road Claw

Tuesday Jan 30, 2018 #

5 PM

Run 31:03 [3] 8.03 km (3:52 / km) +143m 3:33 / km
shoes: New Balance Pace v1

Monday Jan 29, 2018 #

5 AM

Run 1:23:17 [3] 14.91 km (5:35 / km) +285m 5:06 / km
shoes: New Balance 1080 v6

6 PM

Run 51:15 [3] 9.42 km (5:26 / km) +163m 5:00 / km
shoes: Inov8 Road Claw

Sunday Jan 28, 2018 #

6 AM

Run 2:02:31 [3] 26.25 km (4:40 / km) +370m 4:22 / km
shoes: New Balance Pace v1

Sandton Club Run. Ran with a chap called Alvaro - good chat.

Orienteering 23:27 [3] 4.62 km (5:04 / km) +67m 4:44 / km
shoes: Inov8 Trail Talon 270 Pink

Emmarentia Botanical Gardens - not really up for pushing hard after club run. Seemed to have a very clean run compared to everyone else!

Men - Splits

Friday Jan 26, 2018 #

6 AM

Strength 1:00:00 [3]

5 PM

Run 1:07:50 [3] 11.12 km (6:06 / km) +187m 5:38 / km
shoes: New Balance Pace v1

Not spectacular.
5 x Hills: 1:20, 1:20, 1:20, 1:13, 1:15
Kays: 3:10, 3:03

Thursday Jan 25, 2018 #

4 AM

Run 1:58:53 [3] 25.58 km (4:39 / km) +360m 4:21 / km
shoes: Inov8 Road Claw

Long run. Slog up into Sandton, and fast back.
1 unit before. 1 mini barone at 11km. 1 unit with 2km to go, to set me up for breakfast.

Wednesday Jan 24, 2018 #

6 PM

Run 1:08:56 [3] 11.62 km (5:56 / km) +178m 5:31 / km
shoes: New Balance 880v6

Metrogaine from Zoo Lake. Steph navigated, to get some more practice map reading. I did clues. Quite a different experience :)

Tuesday Jan 23, 2018 #

5 PM

Run 31:33 [3] 8.02 km (3:56 / km) +142m 3:37 / km
shoes: New Balance Pace v1

Moderately hard. I think it's getting a bit easier to run under 32. Legs warmed up nicely.

Monday Jan 22, 2018 #

5 AM

Run 1:34:22 [3] 16.83 km (5:36 / km) +320m 5:07 / km
shoes: New Balance 1080 v6

Sunday Jan 21, 2018 #

6 AM

Run 2:16:40 [3] 32.49 km (4:12 / km) +167m 4:06 / km
shoes: New Balance Pace v1

Springs Garbie 32k.
Had a ridiculous goal from Ivor: 4:04/km. That was suicide pace. I went out hard. Easy first 5km was ok, and then it bit. Backed off, recovered from a mini blow, and by 15km I was feeling ok again. 2 units of insulin @ 16km, to allow me to have some sugar on the second half. Worked really well today - I'm happy with that.
21.1km just over 1:28.. Happy with the 4:13 average. Marathon in 3 weeks!

Friday Jan 19, 2018 #

6 AM

Strength 1:00:00 [3]

Joined a group session with a trainer called Mark. Some running specific stuff, and some good general core.

5 PM

Run 1:02:46 [3] 10.28 km (6:06 / km) +184m 5:36 / km
shoes: New Balance Pace v1

Martin for company this week, which lifted the intensity
4 hills: 1:17, 1:15, 1:13, 1:13
2 (short) kays: 2:59, 2:52

Thursday Jan 18, 2018 #

5 AM

Run 1:08:58 [3] 11.84 km (5:49 / km) +187m 5:24 / km
shoes: New Balance 880v6

Slow and easy.

Wednesday Jan 17, 2018 #

4 AM

Run 1:46:57 [3] 22.74 km (4:42 / km) +311m 4:24 / km
shoes: Inov8 Road Claw

Long run. Tough to get going (and uphill...) but felt good in the second half (downhill). Decent long run route - needs an extra hill later on.

Tuesday Jan 16, 2018 #

5 PM

Run 31:46 [3] 8.06 km (3:57 / km) +133m 3:39 / km
shoes: New Balance Pace v1

5km with Martin, which kept the pace up. Felt quite strong and didn't have to go too deep for the sub-32, which is encouraging.

Monday Jan 15, 2018 #

5 AM

Run 1:26:12 [3] 15.89 km (5:26 / km) +334m 4:55 / km
shoes: New Balance 1080 v6

Sunday Jan 14, 2018 #

7 AM

Run 1:32:57 [3] 21.15 km (4:24 / km) +370m 4:03 / km
shoes: New Balance Pace v1

Having sworn off dischem due to the crowds, we did 21 from Broadacres. Aiming for 4:15s but that was optimistic. Hills slowed me down in the second half.

Friday Jan 12, 2018 #

5 AM

Run 49:41 [3] 10.02 km (4:58 / km) +152m 4:37 / km
shoes: New Balance Pace v1

Back to Ivor's interval session. Felt pretty rusty trying to move the legs fast.
Hills: 1:20, 1:15, 1:15.
1km's: 3:17, 3:07 (both slightly short as usual...)

Thursday Jan 11, 2018 #

6 AM

Run 55:30 [3] 11.15 km (4:59 / km) +228m 4:31 / km
shoes: Inov8 Road Claw

Wednesday Jan 10, 2018 #

5 AM

Run 1:52:05 [3] 22.07 km (5:05 / km) +344m 4:43 / km
shoes: New Balance 880v6

Anvil 20km

Tuesday Jan 9, 2018 #

5 PM

Run 31:08 [3] 8.04 km (3:52 / km) +157m 3:32 / km
shoes: New Balance Pace v1

PB, which was a surprise. Ran with Dylan and kept the splits very consistent.

Monday Jan 8, 2018 #

6 AM

Run 55:02 [3] 10.29 km (5:21 / km) +226m 4:49 / km
shoes: New Balance 1080 v6

Sunday Jan 7, 2018 #

6 AM

Run 1:06:53 [3] 15.21 km (4:24 / km) +270m 4:02 / km
shoes: New Balance Pace v1

Ambitious start. Not great on the second half. 3 min slower than 3 years ago...

Friday Jan 5, 2018 #

5 AM

Run 1:13:40 [3] 14.44 km (5:06 / km) +249m 4:42 / km
shoes: Inov8 Road Claw

2 x 20min hard with Dylan. Easier route than last time we did this.
1. 5.14km - 3:53min/km
2. 5.16km - 3:52min/km

Wednesday Jan 3, 2018 #

10 AM

Orienteering 19:35 [3] 4.34 km (4:31 / km) +56m 4:14 / km
shoes: Inov8 Trail Talon 270 Pink

Sprint. Really fun - had to concentrate hard the whole way. Lots of small route choice mistakes which would have cost time. 1 x 15sec error running into the wrong gap. Only 3:30 off the pace :)

M21E - Splits

Tuesday Jan 2, 2018 #

7 AM

Orienteering 1:13:37 [3] 7.13 km (10:20 / km) +205m 9:02 / km
shoes: Inov8 Trail Talon 270 Pink

Checking controls in the rain for Day 4.

Monday Jan 1, 2018 #

9 AM

Orienteering 30:03 [3] 4.14 km (7:16 / km) +111m 6:24 / km
shoes: Asics Fuji Red

POC fun event.

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